Are you eating enough fiber for diabetes? If you have type two diabetes, you should eat plenty of fiber-rich foods to help lower your blood sugar levels. An added benefit is that you may be able to eat larger portions without feeling uncomfortably full. Eating lots of soluble fiber (which is found in oats, beans, and apples) may help reduce dangerous belly fat, according to an interesting new study.
Fiber helps promote healthy bowel function, lowers the risk of certain types of cancer, and also regulates your blood sugar levels in a specific way.
Fiber is different from refined carbs because when it is digested, your digestive system processes it differently. Some of the fiber simply passes right through your digestive system without being broken down. Eating foods rich in fiber is unlikely to cause a spike in blood sugar.Maybe you will be interested in reading a The Best Fiber-Rich Foods For Diabetics – 7 Amazing Options for You! that will help you.
Fiber doesn’t require insulin to digest, so it isn’t considered part of your carbohydrate intake. As a result, you can subtract half of the grams of dietary fiber when calculating the total carbohydrate count.
At the same time you’re trying to lose weight, you should be tracking how much fiber you eat so you know if you need to increase your intake. For adults, the recommended minimum intake of dietary fiber is 25 grams per day.
Many Benefits of Fiber
Fiber may also help you manage your overall eating habits, says Kranick.
Here are some of the additional benefits of eating high-fiber foods:
- Fiber. Many of the foods that contain it are also rich in antioxidants, which are generally beneficial for your cells and your general health. Oats, the skins of fruits and potatoes, beans, and some vegetables are where the antioxidants are found.
- Fiber-rich foods can help you stay fuller for longer, preventing the hunger pangs that may lead to snacking on sugary foods.
- Portion control. Because fiber fills you up, eating less of it makes it easier to eat the right amounts of other foods. On the contrary, refined foods that lack dietary fiber tend to make you want to eat more. It’s much easier to keep consuming Reese’s Pieces than bowls full of oatmeal.
How to Add Fiber for Diabetes Diet
Kranick acknowledges the challenges that switching to fiber can pose for some people with type two diabetes.
Patients who have type 2 diabetes tend to come to the clinic because they eat too much and don’t get enough exercise. To shift the balance from an adiabetes diet with more fiber and fewer calories to one with less fiber and more calories takes work and time. She says that it can be done with a little education in reading labels and knowing which foods contain fiber. Here’s what to do:
Read labels. You might be surprised by what you find out. For example, she claims that a slice of whole wheat bread with at least 3 gram of fiber is considered to contain fiber. Make a sandwich using two slices of bread and add a small side dish or some fruit for lunch and you’ll be making a good dent in your daily fiber goals. Keep track of the total carbohydrate grams by subtracting the fiber grams from the carb count. You want to look at:
- 2.5 to 4.9 grams of fiber per serving for a good source of fiber
- 5 grams or higher for a high-fiber serving
Know fiber foods. Here are some of the foods or ingredients you should look for:
- Oats
- Barley
- Whole-grain breads, cereals, and pastas
- Vegetables
- Fruits
- Brown rice
- Nuts
- Beans
- Peas
- Lentils
Don’t eat processed or refined foods. Kranick knows we’re all busy, but she warns that if you eat foods that are cheap, fast, and easy, or grab fast food on the go, you’re probably not going to get enough fiber. You may want to add some time to your meal prep routine, look for higher- fiber options like salads, or carry a healthy snack, such as a handful of almonds, fresh fruit, or vegetable slices and a healthy dip, to help you get through the day.
Start out slowly. If you’re new to fiber, start out by increasing your intake gradually. You may feel tired for a few days after starting a new exercise routine.
You can easily add fiber to your diet by eating whole grains, beans, nuts, seeds, fruits, vegetables, and legumes.
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